Introduction

This is a tomato & vegetable based chowder, much higher in fiber & nutrients plus lower in fat than the cream based kind. A good lunch or supper dish anytime, great for Lent.
This is a tomato & vegetable based chowder, much higher in fiber & nutrients plus lower in fat than the cream based kind. A good lunch or supper dish anytime, great for Lent.

Minutes to Prepare: 15

Minutes to Cook: 20

Number of Servings: 1

Ingredients

16 oz. can Italian petite diced tomatos with garlic or Hunt's Italian diced tomatos with herbs and garlic. Either work, for about the same calories. a 6.5 oz. can of chopped clams dry seasoning, 1/2 to 1 teaspoon as you like. I use Schilling's dry Italian seasonings &/ or fresh garden herbs, but Mrs. Dash's garlic & herb will work. Both have zero calories.1 baking size potato 1arge carrot 1 large stalk of celery 1 single large leaf of bok choy,2 tablespoons of celery leafy tops1 scallion

Directions

I actually use Italian petite diced tomatos with garlic rather than the Hunt's listed, but both work, for about the same calories. The ingredients listed are for a single serving. For 4 servings, follow these directions:1. Empty the entire 16 oz.can of tomatoes plus the juice from a 6.5 oz. can of chopped clams into a large sauce pan. Reserve the clams to add later. Add the dry seasoning, 1/2 to 1 teaspoon as you like. I actually use Schilling's dry Italian seasonings, but Mrs. Dash's garlic & herb will work. Both have zero calories.2. dice a baking size potato and slice a large carrot and stalk of celery thinly, or use the equivalent in dried. Add to the pan and simmer until almost tender.3. Dice a single large leaf of bok choy, white and green parts. Add the white parts & continue simmering until all the veggies are tender, reserving green parts to add with clams.4. Dice a couple tablespoons of celery leafy tops and a scallion, white & tender green parts, and add to the pot with the reserved clams and bok choy greens.5. Heat until a good simmer resumes plus a minuteif needed, until tender to your taste. Serve. Serves 4 single cup servings, 143 calories each, or 3 nice soup bowls full, 192 cal. each.Suggested Go-Withs: Crusty bread goes well with this, if you can afford the calories. An antipasto plate with cut raw & pickled vegetables, olives, possibly a little cheese also good.